Self-Compassion Break

In this short meditation, we will move through the three aspects of self-compassion: self-kindness, common humanity, and mindfulness. This practice can be used any time of day or night. If you practice it in moments of relative calm, it might become easier for you to experience the three parts of self-compassion — mindfulness, common humanity, and self-kindness — when you need them most.

Transcript

Welcome to this self-compassion break.

First,

Think of a difficult situation or challenge in your life that is causing you stress.

If you are new to this practice,

It's better to choose something that is moderately difficult in your life,

Rather than something overwhelming.

Bring the situation to mind and remember what happened or what you think might happen in the future if the situation is ongoing.

Now silently say to yourself,

This is a moment of suffering.

Acknowledging this is a form of mindfulness,

Of noticing what is going on for you emotionally in the present moment without judging that experience as positive or negative.

You can also say to yourself,

This is hard,

Or this is stress.

Use whatever statement feels most natural to you.

Next,

Say silently to yourself,

Suffering is a part of life.

This is a recognition of your common humanity with others,

That all people have difficulties and challenges,

And these experiences give you something in common with the rest of humanity,

Rather than mark you as abnormal or deficient.

Other options for this statement include,

Other people know what I'm feeling in this moment.

I'm not alone,

Or we all struggle in our lives.

Now put your hands over your heart,

Or somewhere on your body that feels comforting to you.

Notice the warmth of your hands on your body.

Say silently to yourself,

May I be kind to myself.

You can also consider the examples,

May I give myself the compassion I need.

May I accept myself as I am.

May I forgive myself.

May I be strong.

And,

May I be a friend unto myself.

This practice can be used any time of day or night.

If you practice it in moments of relative calm,

It might become easier for you to experience the three parts of self-compassion.

Mindfulness,

Common humanity,

And self-kindness,

When you need them most.